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HES 202 - Exercise Physiology > Unit 3 > Flashcards

Unit 3 Flashcards

1
Q

what are the three principles of training

A

overload, specificity, reversibility

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2
Q

overload definition

A

training effect occurs when a physiological system is exercised at a level beyond which it is normally accustomed

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3
Q

specificity definition

A

training effect specific to muscle fibers recruited during exercise, energy systems involved, type of muscle contraction

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4
Q

reversibility definition

A

gains are lost when training ceases

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5
Q

how does endurance and resistance exercise training increase protein synthesis

A

exercise stress activates gene transcription and protein synthesis

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6
Q

what is the process of training-induced muscle adaptation

A
  1. muscle contraction activates signal pathways to promote adaptation
  2. results in gene expression and synthesis of new proteins
  3. adaptations dependent on mode, intensity, and duration of activity
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7
Q

what is the recommended training to increase VO2 max

A

large muscle groups, dynamic activity, 20-60 min 3 or more times per week at greater than 50% VO2 max

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8
Q

what is the average increase in VO2 max with exercise?

A

15-20% (up to 50% in those with low initial)

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9
Q

Cardiac Output

A

amount of blood pumped to the muscle

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10
Q

a-v O2 difference

A

amount of oxygen taken up by muscle for ATP production

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11
Q

Cardiac Output equation

A

Q = SV x HR

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12
Q

what are short-term adaptations to exercise

A

increased plasma volume (cardiac output)

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13
Q

anaerobic training adaptations

A

hypertrophy of type 2 muscle fibers and mitochondrial biogenesis

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14
Q

muscular strength

A

maximal force a muscle group can generate

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15
Q

muscular endurance

A

ability to make repeated contractions against a submaximal load

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16
Q

muscle hypertrophy

A

increased muscle mass caused by growth of existing muscle fibers

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17
Q

high resistance/load training

A

2-8 reps, increases muscle hypertrophy and strength in all individuals

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18
Q

medium resistance/load training

A

8-15 reps, increases muscle hypertrophy and strength in untrained individuals

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19
Q

low resistance/load training

A

20+ reps, increases muscular endurance but not strength or hypertrophy

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20
Q

where do adaptations to resistance training occur first

A

nervous system, skeletal system second

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21
Q

training volume equation

A

sets x reps x resistance

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22
Q

when does muscle protein synthesis increase

A

immediately after exercise

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23
Q

concurrent training

A

cardio and resistance training performed in the same session, have opposing effects so strength gains decrease

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24
Q

how long for recovery of dynamic strength loss when you begin retraining

A

as quickly as 3 weeks

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25
Q

2 parts of prescription of medicine

A

dose, effect

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26
Q

FITT principle

A

Frequency (days per week), Intensity, Time (minutes of exercise), Type (activity)

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27
Q

how is VO2max measured

A

Direct: Graded exercise test
Indirect: heartrate, estimations

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28
Q

% Heart rate reserve equation

A

HR / (HR max - resting HR)

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29
Q

Borg Scale

A

quantify exercise intensity, originally 6-20 now 0-10

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30
Q

guidelines for improving fitness

A

screening, progression, warm up, cool down

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31
Q

which diseases involve controlling glucose during exercise

A

type 1 and 2 diabetes

32
Q

which diseases involve controlling lung function and immune system during exercise

A

asthma and COPD

33
Q

which diseases involve controlling vascular and cardiac function during exercise

A

hypertension and myocardial infarction

34
Q

asthma

A

shortness of breath and wheezing, due to contraction and inflammation of smooth muscle airways

35
Q

chronic obstructive pulmonary disease

A

includes bronchitis, emphysema, and bronchial asthma, limits activities, may require oxygen

36
Q

who is cardiac rehabilitation recommended for

A

angina pectoris, myocardial infraction, coronary artery bypass graft, angioplasty

37
Q

three phases of cardiac rehabilitation

A
  1. inpatient exercise program
  2. outpatient exercise, close supervision
  3. less direct supervision, may be home-based
38
Q

how much does vo2 max decline in older adults

A

1% per year

39
Q

major adaptations to pregnancy

A
  • blood volume increases 40-50%
  • oxygen uptake and heart rate are higher during rest and during exercise
  • cardiac output is higher at rest and during exercise in first two trimesters
40
Q

what are the exercise recommendations for cancer patients

A
  • multiple short sessions
  • preferred aerobic modalities
  • strength and flexibility at least 2 days per week
41
Q

High-intensity interval training

A

repeated cycles of short duration high intensity exercise with recovery periods

42
Q

what are the components of metabolic syndrome

A

increased BP, high triglycerides, large waistline, low hdl cholesterol, elevated fasting blood sugar

43
Q

hypertension metabolic syndrome measurement

A

> 130/80 mm Hg

44
Q

what causes many chronic diseases

A

inflammation / obesity

45
Q

glycemic index

A

measurement of how a specific carb food elevates blood glucose levels (higher is worse for health)

46
Q

benefits of fiber

A

promotes bowel movement, reduces risk of diverticular disease, lowers cholesterol levels

47
Q

protein function

A

contractile elements for muscle, membrane transporters, enzymes, hormones

48
Q

how many amino acids does the body need

A

20, 9 are essential

49
Q

energy intake of macronutrients

A

carbs: 45-65%
fats: 20-35%
Protein: 10-35%

50
Q

RDA for protein

A

0.8g per kg of body weight

51
Q

what source of protein contains all 9 amino acids

A

animal sources

52
Q

three major classes of lipids

A
  1. triglycerides (stored form)
  2. Phospholipids (found in membranes)
  3. Sterols (make hormones and some vitamins)
53
Q

Adequate intake of water

A

2.7 L per day (women), 3.7 L per day (men)

54
Q

requirements to be a vitamin

A
  • body can’t synthesize compound or make enough
  • compound found naturally in foods
  • when compound is missing, it results in poor health
55
Q

two-compartment model of body compostition

A

fat mass, fat free mass

56
Q

BMI equation

A

Weight (kg) / height (m^2)

57
Q

equation for energy balance

A

change in body macronutrient stores = energy intake - energy expenditure

58
Q

popular low carb diets

A

akins, south beach, zone, ketogenic

59
Q

popular low fat diets

A

Mediterranean, ornish

60
Q

popular high protein diets

A

paleo

61
Q

popular nutritionally-balance diets with restricted calories

A

weight watchers, jenny craig

62
Q

key factors that influence adherence to diet

A

sense of full feeling, satiety, a variety of foods

63
Q

fatigue

A

inability to maintain power output or force during repeated muscle contractions

64
Q

central fatigue factors

A

central nervous system, reduction in motor units activated and firing frequency

65
Q

peripheral fatigue factors

A

neural factors, mechanical factors, energetics of contraction

66
Q

muscle in vivo

A

measures fatigue of muscle in the body

67
Q

sarcolemma and transverse tubules on fatigue

A

altered muscle membrane conduction and action potentials (Na and K pump can’t maintain amplitude and frequency)

action potential block in the T-tubules (reduced sarcoplasmic reticulum Ca release)

68
Q

how much should training increase per week

A

less than or 10% increase

69
Q

progressive resistance exercise

A

periodically increasing resistance to continue to overload the muscle

70
Q

linear periodization

A

shift from high volume/low intensity to low volume/high intensity training

71
Q

male strength difference over females

A

upper body 50% stronger
lower body 30% stronger
men exhibit greater hypertrophy long term

72
Q

common training mistakes

A

overtraining
undertraining
performing non-specific exercises
lack of a long-term training plan
failure to taper

73
Q

symptoms of overtraining

A

decrease in performance
loss of body weight
chronic fatigue
more infections
psychological staleness
elevated HR and blood lactate levels

74
Q

Tapering

A

short term reduction in training load prior to competition to allow muscles to resynthesize glycogen and heal from training damage

75
Q

female athlete triad

A

low energy availability leading to menstrual dysfunction and low bone mineral density

HES 202 - Exercise Physiology (4 decks)

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